Yoga Sequences (60)

A foundational yoga sequence that warms up the entire body. It links 9 postures with the breath in a dynamic flow, building heat, strength, and flexibility. It is often used to begin a Vinyasa or Ashtanga practice.

A more vigorous warm-up sequence that builds on Sun Salutation A by incorporating Chair Pose and Warrior I. It builds more heat and stamina.

A calming, cooling sequence that honors the moon. It focuses on lateral stretches and hip opening, making it a perfect practice for the evening to quiet the mind and body.

A simple, 20-minute sequence designed to introduce beginners to the fundamental movements and poses of a Vinyasa practice. Focuses on breath, alignment, and gentle stretching.

A 15-minute dynamic flow to awaken the body, stimulate circulation, and set a positive, energetic tone for the day ahead.

A 20-minute restorative sequence to release the day's tension, calm the nervous system, and prepare the body and mind for a restful night of sleep.

A sequence designed to release tension and increase flexibility in the hips, where we often store stress. Perfect for those who sit for long periods.

A 20-minute flow designed to build heat and strengthen your entire core, including your abs, obliques, and lower back. A strong core is the foundation of a strong practice.

This sequence uses twisting postures to gently massage the abdominal organs, aid digestion, and release tension from the spine.

A sequence focused on backbends and chest openers to cultivate joy, release emotional tension, and improve posture.

A 25-minute sequence designed to challenge and improve your balance, which in turn cultivates mental focus and stillness.

A 30-minute full-body flow focused on increasing flexibility in the hamstrings, hips, and spine.

A challenging, 60-minute Vinyasa flow designed to make you sweat, build strength, and challenge your limits in a moving meditation.

A 10-minute sequence of floor-based poses that can be done in or near your bed to release tension and prepare for a peaceful sleep.

A 10-minute sequence of stretches you can do at or near your desk to counteract the effects of sitting all day. Focuses on neck, shoulders, and hips.

A 15-minute sequence specifically designed for post-run recovery, targeting tight hamstrings, hips, quads, and calves.

A short sequence to do after a long flight or car ride to release stiffness in the neck, back, and hips.

Build the core and shoulder strength necessary for arm balances like Crow Pose with this preparatory sequence.

A 15-minute restorative sequence using gentle twists and folds to stimulate the digestive system and calm the nervous system. Ideal after a large meal.

A comprehensive 30-minute flow that touches on every major part of the body, leaving you feeling balanced, strong, and open.

A powerful flow focusing on building muscular endurance and stability through longer holds and challenging transitions.

A 30-minute sequence designed to open the hips, strengthen the core, and prepare the shoulders for the Crow Pose arm balance.

A sequence to safely prepare the body for Supported Headstand by strengthening the shoulders, core, and back.

A 25-minute sequence using props to passively and gently release deep-seated tension in the hips.

A 15-minute routine to release tension in the neck, shoulders, and upper back, perfect for those who work at a desk.

A deep, focused sequence for safely opening tight hamstrings, crucial for athletes and desk workers alike.

A sequence designed to move the spine in all its directions: flexion, extension, lateral bending, and twisting.

Build strength, stability, and focus with a challenging sequence of standing and balancing postures.

A creative and dance-like Vinyasa flow that emphasizes smooth transitions and rhythmic movement.

A slow, deliberate flow focused on connecting with the earth through grounding poses to reduce anxiety and create stability.

A comprehensive flow to open the hamstrings and shoulders in preparation for the beautiful and challenging Bird of Paradise balancing pose.

A 20-minute sequence of simple, effective stretches for the entire body. Perfect for a recovery day or when you're feeling stiff.

A beginner-friendly introduction to the first part of the Ashtanga Primary Series, focusing on key seated postures and transitions.

A deeply calming sequence of Yin poses designed to quiet the mind and prepare the body for a night of deep, restful sleep.

A sequence of simple, effective yoga poses you can do anywhere, anytime, without a yoga mat. Perfect for traveling or a quick stretch at the office.

A creative Vinyasa flow that moves 360 degrees around the mat, creating a circular "mandala" pattern. This sequence is for the right side.

A sequence focused on precise alignment and longer holds, using props to explore foundational poses in the Iyengar tradition.

A 10-minute sequence of gentle stretches to release physical tension before settling in for a seated meditation practice.

A balanced practice that combines a dynamic, heating Vinyasa (Yang) flow with long, passive Yin holds to create a holistic experience.

A 5-minute sequence to break up the workday, release tension from sitting, and reset your focus.

A sequence for experienced practitioners to explore deeper hip-opening postures safely.

An energizing flow designed to safely open the heart and front body through a series of progressively deeper backbends.

A sequence to build the confidence and strength needed to play with inversions like Headstand and Forearm Stand.

A 20-minute, all-levels Vinyasa flow designed to just make you feel good, stretching and strengthening the whole body.

A 30-minute fully supported, passive sequence to deeply calm the nervous system and melt away stress.

A dynamic sequence focused on the Warrior poses to cultivate strength, focus, and confidence.

A twist-heavy flow designed to stimulate digestion and promote detoxification by gently compressing and releasing the abdominal organs.

A 20-minute sequence dedicated to moving the spine in all its directions, perfect for relieving back stiffness and improving posture.

A fast-paced and challenging flow for experienced practitioners, incorporating arm balances, deep backbends, and creative transitions.

A quick and effective yoga break you can do right at your desk to release tension and reset your posture.

A slow, passive sequence to release deep tension along the entire length of the spine.

A strong flow to build the heat, core strength, and shoulder stability needed to practice Handstand (Adho Mukha Vrksasana).

A 5-minute chair-based sequence to release tension in the neck, shoulders, and upper back.

A fluid sequence that explores spiral movements through the spine and joints.

A 20-minute fully supported sequence to quiet the nervous system and prepare the body for deep, restful sleep.

A sequence that moves energy through the seven chakras, from the root to the crown.

A challenging sequence for experienced practitioners focusing on deep flexibility in the hamstrings, hips, and spine.

A 5-minute sequence to quickly stretch the major muscles of the legs.

A passive, restorative practice to release the two main areas where we hold emotional tension: the hips and the heart.

A Vinyasa flow with a focus on heart-opening and joyful poses to cultivate a sense of gratitude and appreciation.